3 Fitness Tips for When You Can’t Make it to the Gym

The Covid-19 pandemic and the related lockdowns have affected us all in terms of our physical and emotional health. With the gyms and fitness center closures, many people have been left without the means to continue their regular workouts. While you may not have gym equipment at home, there are still ways you can get the physical activity you need to promote better physical and emotional health.

Spend More Time Outdoors

While you may be prevented from gathering in large groups, you can still spend time outdoors with a friend. Go for a run, a bicycle ride, or a brisk walk around your favorite park. Spending time outdoors has been found to promote better emotional health, while physical activity will also boost your mood and alleviate stress. Bringing a friend along will help you avoid procrastinating and ensure you meet your daily fitness goals with greater regularity.

Work Out at Home

You can buy a yoga mat for just a few bucks at most department stores, and that’s all you need to do some workouts at home. You can use the mat as intended by doing yoga, or you can use it to do push-ups, crunches, and other exercises that don’t require weights and extra equipment. If you have a few extra dollars, you can pick up a small weight set that will increase the number of activities you can do at home. Buying a small set of weights will help you keep up with resistance training at home, which is an essential part of any workout routine.

Use the Internet

If doing yoga, push-ups, and sit-ups are getting stale, you can find plenty of free or paid instructional videos online. This can help you engage in aerobics, learn some form of martial arts, or engage in other types of workouts that will help you stretch and strengthen a broader range of muscle groups throughout your body. You can also learn meditation and deep breathing exercises via online videos, allowing you to relieve stress and relax during a lockdown.

While there’s no way to know for sure when your favorite fitness center will open, you can continue to pursue your fitness goals. Engaging in physical activity every day will help you stay fit even though you may not be able to go to a well-equipped gym. Following these tips can help you keep up a good routine, so you won’t be out of shape by the time the gyms reopen.

The Best Fitness Trackers for the New Year

A regular exercise routine is key to living a long and healthy life. If you are going to exercise regularly, then it only makes sense to get a fitness tracker. This small wearable device keeps a record of your progress and stats while you work out. All of this information is stored on the device so it can be viewed at any time. These are the four best fitness trackers available to buy right now.

Fitbit Charge 4

Fitbit is one of the premier brands on the market, so you cannot go wrong with any of their devices. While they have several different options to choose from, the Fitbit Charge 4 is easily their best. The Charge 4 is one of the only fitness trackers to offer built-in GPS at a very affordable price. You will also get access to Fitbit’s premium features, including sleep monitoring and exercise intensity tracking.

Letsfit Fitness Tracker

If you are looking to get a fantastic fitness tracker without spending too much money, then Letsfit has the perfect option for you. Their budget fitness tracker is currently available for less than 40 dollars. This simple tracker offers a great battery, an accurate pedometer, and a free app to monitor your progress. It is also completely waterproof if you prefer to get your exercise through swimming.

Apple Watch Series 6

If you want a fitness tracker that will pair perfectly with your new iPhone, then the Apple Watch Series 6 is the way to go. In addition to handling voice calls and text messages, this popular device also provides a ton of health monitoring features. The most impressive features of the Apple Watch Series 6 are the heart rate monitor and blood oxygen sensor. This device not only records your fitness stats, but it can also alert you to a serious health emergency.

Samsung Galaxy Watch Active

Everyone that has a Samsung smartphone in their pocket will want to consider getting the Galaxy Watch Active. The watch seamlessly connects to any Samsung smartphone. You can even use your phone to charge the watch while working out. Heart rate monitoring, dust resistance, and built-in music streaming are just a few of the premium features on this device.

3 Winter Fitness Tips

As the cold weather of winter approaches, many people will feel less motivated to keep up with their daily workouts. It’s especially important to engage in a wide variety of physical activity in the winter because people are generally less active. These tips will help you stay motivated throughout the winter months.

Wear Synthetics

There are two reasons you should avoid cotton and other natural fibers for your winter workouts. First, these fabrics are porous, which means they soak up your sweat and become damp. This will lead to you cutting your workout short due to the chill you’ll feel. If you don’t stop working out, the dampness will raise the risks of developing hypothermia or frostbite. Nylon, polyester, and polypropylene are ideal for wearing over the skin and beneath exterior layers that can be made from any warm fabric.

Please visit Anthony Karabon‘s fitness blog to continue reading!

The 4 Benefits of Cycling

Bicycling is one of the most popular types of physical activity because it’s fun, and it helps you meet your daily exercise requirements. A moderately fast bike ride will work out your legs while also increasing your heart rate and respiration. Here are just a few more ways that taking regular bicycle rides will benefit you.

Improve Bowel Function

The pumping action involved in bicycling forces your bowels and other internal organs to expand and contract. This helps to improve your digestive system’s elasticity. As a result, less moisture is absorbed along the way, enabling water to be passed to the bowels. This causes you to produce softer waste and reduces the risks of developing colon cancer.

To continue reading, please visit Anthony Karabon‘s health and fitness blog!

The Best Fitness Apps for 2020

Working out is good for the mind, body, and spirit. It can be an excellent boost to your mood and help you sleep better. Exercise has more benefits than weight loss alone; it brings out strengths you didn’t know you had.

Exercise can also be difficult. You might not know where to start if you haven’t gone to the gym before, or maybe it’s the motivation that you’re lacking. Thankfully, apps exist to help people ease into a workout and achieve the benefits it offers. Here are some of the best.

Sworkit

These days, most of us are opting to do our exercise at home. Sworkit is the app to help you get it done. It comes with workout plans for all body types and is ready to help with any time stretch you choose for your workout. It also supports all goals, from muscle gain to increased endurance.

To continue reading, please visit Anthony Karabon‘s health and fitness blog!

The Best Places for an Outdoor Workout in Dallas, Texas

What is your go-to outdoors spot for a workout in Dallas? Or, would you first hit the gym, or stay indoors doing your guided video workout classes? Research suggests that you can improve your mind, revitalize your feelings, and stay better engaged when increasing your mileage in a natural environment. Here are some three best places to be in touch with nature as you trim and burn calories in Dallas.

The Oak Cliff Nature Reserve Trail

The Oak Cliff Nature Reserve trail is 6.5 miles of recurring trails for a great family adventure. Here, you will traverse wildflowers, shady tracks ending in sunny stretches, and some calming forest cover. It is no surprise many hikers, runners, mountain bikers, and bird watchers make this spot their choice rocky track. Then, if you exercise with your man’s best friend in tow, ensure you put the dog on a leash. And, be keen not to get lost while crossing the trails’ intersections.

The Katy Trail

Do you enjoy inline skating, cycling, or just taking a morning walk to start your day? The 3.5 miles Katy Trail that runs from Uptown to Oak Lawn will not disappoint you. Yes, the concrete track has modern amenities like parking at the southern end and quick stops for food and drinks. Plus, it is excellent for anyone who wants to workout outdoors while in a wheelchair. Since it passes through urban centers like Knox Street and the Mockingbird DART Station, many locals use it for their daily commute to work. Hence, it can be crowded during the rush hours.

Trinity SkylineTrail

Finally, the Trinity Skyline Trail is a series of forest trails that loop and expand into a 20-mile stretch. The final phase of this track ends in a family-friendly eco-park with ample parking space. Further, there are numerous picnic, fishing, and canoe launch spots along the Trinity River. The Trinity Forest Golf Course is at the AT & T trailhead before proceeding to the horse park on your way to White Rock Lake. Then, come and enjoy a family outing as you work out.

Though a metropolitan city, Dallas has distinct trails away from hectic traffic. Then, get your favorite running gear on. Set your tracker and enjoy the flora and fauna as you cut through the creeks, woodlands, and preserve.

4 Virtual Fitness Classes to Help You Stay Fit

COVID-19 has infected millions of people worldwide. Healthcare systems everywhere are collapsing from the overabundance of patients and the shortage of medical supplies. To lower the number of infected people, governments have been ordering people to stay home. While staying home, it might be tempting to sit around and watch television all day. However, doing so is bad for your health. To stay healthy, you need to exercise regularly.

You might be wondering how to stay in shape while at home. Exercise can be tough, and it is best to have an instructor show you how to do exercises the correct way. Without a personal trainer, it can be easy to injure yourself accidentally. The good news is that there are virtual fitness classes that you can take. The best part is that many are offering free classes during the quarantine. Here are a few of the fitness classes you can take online:

Core Power Yoga

CorePower Yoga Studio is offering free access to a collection of their online yoga classes every week. The full collection has over 250 classes and costs $19.99 a month. They also stream free live classes to their Youtube channel every day at noon MT. If you miss a live session, do not worry; their previous live sessions are available on their Youtube channel as well.

YMCA 360

The Y is offering several free fitness classes online. Their exercise videos include categories like yoga, barre, boot camp, dance fitness, pilates, cycle, weightlifting, tai chi, and Y Box. Their fitness classes are inclusive to all age groups, offering courses for kid’s activities, youth sports, and active older adults. This means the entire family can exercise with you.

Studio Three

This studio combines cycling, yoga, and interval training for a unique workout experience. Studio Three is giving free fitness classes on Instagram Live every day, multiple times a day. You can find their schedule and sign up for classes on their website.

Orangetheory Fitness

Their free fitness classes are at least 30 minutes each and are posted daily. They switch up the exercise routines so you will feel challenged every day. Orangetheory’s workouts are science-backed, technology-tracked, and coach-inspired.

Jump Starting Your Spring Workout Routine

As the winter weather subsides and we transition into spring, shaping up your fitness routine is the first step towards your goal of summer beach body. Although many of you may have been dormant during the colder months, getting back into an effective exercise routine will revitalize your physical and mental health.

Move Your Normal Workout Outdoors

The most obvious change in the spring months is the warmer weather. This can be a great motivating tool when it comes to implementing your new fitness routine. Transitioning some of your traditional workouts outdoors can not only let you bask in the sun, but it can add excitement back into your exercises.

If you normally spend time running or walking at an incline on the treadmill, move your workout to a hiking trail or park. The same can be done with cycling, relieving some of the monotony of indoor cardio. Changing the location will not only be exciting, but it will keep you consistently motivated for your next workout.

The sunlight alone can add to your mental and physical energy, with increased levels of Vitamin D proving to substantially improve overall health

Pick a New Routine

Variety is the spice of life, so as spring arrives you can freshen your workouts with a brand new routine. This could include outdoor sports like basketball, golf, or even yoga in the park. Finding new ways to stay interested in exercise will keep things fresh and prevent the burnout that is often associated with normal gym workouts.

Set a New Workout Time and Manage Expectations

As the clocks move forward in the spring, combined with longer durations of sunlight as you get closer to summer, changing the time of your workouts can aid in sticking to a new workout routine. Instead of waking up at obscene hours before work (especially if you aren’t a morning person), take advantage of the extra sunlight later in the day.

In addition to changing the time, don’t overbook your week with too many workouts. If you are just getting back into the swing of exercise, you’re likely to burn out if you set the bar too high. Set a realistic goal of 2-3 times a week, and increase frequency as you see fit.

Outdoor workouts can be a refreshing change when looking to stay fit. Enjoy the sunny weather and remember to have fun with your new routines.

Interval Training on a Stationary Bike at Home

If you have recently made a New Year’s Resolution in 2020 to improve your fitness – congratulations!

Yes, it’s February, and a lot of us are already struggling to stick with our workout goals. Maybe you’ve hit a speed bump here and there too. Or maybe you’ve been going strong since January 1st and are ready for a new challenge.

Either way, here you are. You’ve heard about interval training as a great method for improving your health, so you want to know what it is and how to get started using your stationary cycle.

Here’s what you need to know.

Why is Interval Training Good for You?

Interval training on an exercise bike offers a ton of health and fitness benefits compared to training at a steady, even pace of lower intensity. Here are some of those benefits:

  • – Burns more calories
  • – Increases aerobic capacity
  • – More fat burned in less time
  • – keeps workouts interesting
  • – doesn’t require fancy equipment

What is Interval Training?

Interval training is a simple concept: you alternate short bursts of moderate or intense exercise with longer bursts of exercise at an easier pace. You can stop completely and rest if you absolutely need it, but the goal is to do the workout non-stop. If you find yourself struggling to keep pedaling during the “easy” intervals, then you might be pushing too hard.

These beginner workouts use low levels of speed and resistance. But you can pedal slower or use only the easiest resistance level (Level 1) if these are too hard. And of course, you can increase the speed and resistance once these workout settings become too easy for you.

The idea is to pick speeds and resistance levels that challenge you while still allowing you to complete your workouts without stopping.

Interval Training Example Workouts

Okay, are you ready to get started?

Here are three beginner interval training workouts you can do at home on your stationary bike. Start with the Easy 20-minute workout before jumping into the more challenging ones. After you’ve completed all of these workouts without stopping, you can then slightly increase the intensity for an additional challenge. But allow yourself to ease into it for the first month.

Level: Easy (20 minutes total)

Start with the easiest resistance level that your stationary cycle allows, typically “Level 1” out of 20 levels.

  • Warmup: pedal at 50 rpm for 5 minutes
  • Interval 1: pedal at 80 rpm for 30 seconds
  • Interval 2: pedal at 60 rpm for 2 minutes
  • Repeat intervals (5 times total)
  • Cool down: pedal at 50 rpm for 2-3 minutes

Level: Medium (25 minutes total)

  • Warmup: pedal at 50 rpm on Level 1 for 5 minutes
  • Interval 1: pedal at 60-70 rpm on Level 3 for 1 minute
  • Interval 2: pedal at 60-70 rpm on Level 1 for 2 minutes
  • Repeat intervals 5 times total
  • Cool down: pedal at 50 rpm on Level 1 for 5 minutes

Level: Difficult (30 minutes total)

  • Warmup: pedal at 50-60 rpm on Level 1 for 5 minutes
  • Interval 1: pedal at 90-100 rpm on Level 2 for 1 minute
  • Interval 2: pedal at 60-70 rpm on Level 1 for 3 minutes
  • Repeat intervals 5 times total
  • Cool down: pedal at 50 rpm on Level 1 for 5 minutes

Workouts to Try in 2020

The “New Year, New Me” mentality is everywhere. Unfortunately, many people will sign up for a boring, run-of-the-mill gym membership and find themselves in a mundane workout cycle. A fitness routine that isn’t any fun is usually one that doesn’t stick around for long. Avoid the same, tired old routine! A new decade is a chance to get in shape and try new things. Knock out two birds with one stone by trying one of these exciting workouts.

Meditation

Yes, meditation is a workout! It may not burn a thousand calories, but it greatly improves overall health. This workout doesn’t require any equipment and can be done almost anywhere. Sitting in meditation during a class or in solitude re-centers mindfulness, reduces stress, and increases attention span. Focus on breathing and observing without thought or judgment of any kind. It is more difficult than it appears!

Classes

It doesn’t matter what type of fitness class is chosen. Just being around other people, participating as part of a group, is a great motivator. Classes have risen in popularity, especially in larger cities. Fitness enthusiasts can now choose from a wide range of classes like spinning, treadmill running, yoga, dance, and pilates to spice up their exercise routine.

Trampoline

Childhood memories come rushing back. Trampolines aren’t just for kids. Jumping on a mini-trampoline is a fantastic way to reduce impact on joints while getting an excellent cardio workout. Incorporate number two on this list as well by taking a trampoline class!

Try a Workout at Home

The thought of getting out of bed, getting dressed, trudging out to the car, and driving to the gym is often what stops most people from a good workout. Luckily, exercise is more accessible than ever in the twenty-first century. Leaving home isn’t necessary anymore. Find a workout video on YouTube, purchase a personal gym, or try some simple weight exercises with items found around the home.

Say Goodbye to the Comfort Zone

For those who are really up for trying something new, be adventurous! Think “out of the box” when it comes to exercise. Try rock-climbing, rowing, horseback riding, or aerial fitness! Exercise doesn’t have to happen in a traditional way.